Training Log - Inspired by Evo

Monday-Monday.

Slow start, still stiff from all the traveling. More warm-up Stuff.

1. D-Flex

2. Power Skips

3. Sideways Broad Jumps - 3 sets each direction

4. Kettle Bell Weight Drill - 3 sets

5. Push Press - Used the E-Z Bar. Did sets of 3 up to 235lbs.

6. Kettle Bell Push Press - 60lbs. 2 sets 15 reps. The third set was a contest. Josh and I went for the most reps in 45 seconds. I used 60lb kettle bells. He used 40lb kettle bells. I got 24 reps, Josh got 32 reps. I did not win. :mad:

I am pretty happy with 24 reps with 60lb kettle bells. Pretty sweet. :cool:

7. Ring Push-Ups - 3 sets 10 reps.

8. Ring Rows - 3 sets 10 reps.

Thoughts -

This was a pretty good day. I am very excited about the KB press. I am better than I thought.
 
Volume vs Reps

If you go by volume, you won:

32*40 = 1280
24*60 = 1440 ftw
 
If you go by volume, you won:

32*40 = 1280
24*60 = 1440 ftw
Click to expand...

Indeed. :D I have brought this up. Since the bet was for total rep I lost. I rarely look at stuff like that. It is interesting the difference in total workload when you figure things out this way. Thanks stingo. :beerchug:

Oh yea. It is even better if we count both Kettle Bells. :cool:

32*80 = 2560
120*24 = 2880

Tuesday

This one was a disaster workout that turned out to be a great learning and work day.

1. D-Flex

2. Overhead Stone Heave

3. Heavy Weight - Threw this a lot of times. Everything was off. I threw a range of -3 feet to 20 feet. Then I stopped thinking about technique and kept my head facing the flags. (we have flags every 10 feet) That worked a lot better, had a bunch of throws at 25 and 26 after that.

My footwork, and everything else was really bad. I was basically turning twice and doing a stand throw. Not bad for a stand throw. If I can get my feet and head doing the right things at the same time things will start getting sick.:cool:

4. Light Weight - Lots of throws here as well. Started off pretty bad, 12 feet under my PR. Just had to get things feeling better. By the end I was hitting a bunch 2 feet or so from the PR range. That was good.

Again, if I can get my feet and head to get things right at the same time, we'll be hitting a whole nother level.:cool:

Wednesday

Not a ton of work today. Just some basics.

1. D-Flex

2. Power Skips

3. Hammer Winders

4. High Pulls - Pulled the bar as high as possible, then let go. I really like these. I did 3 rep cluster sets up to 289lbs.

5. Power Shrugs - Did these the same, pulled them as high as possible and let it drop. cluster sets of 3 reps. Worked up to 339lbs on these.

Overall Thoughts -

We have been discussing the throwing. I have noticed a trend.

1. Throws start getting better
2. I am excited about getting better
3. I start thinking and focusing on how to get even better
4. That slows the speed of my throws down
5. I get frustrated
6. Technique goes to crap
7. Throw gets better again
8. I learn one new thing
9. That finally integrated into the other stuff I was doing well
10. I am consistently better

I am calling this my 10 step throwing program. That is how things have been going.

On another note, I have been hitting the weights with a higher volume, jumping with a higher volume and doing one heavier exercise per week. (as opposed to one heavy exercise per 2 or 3 weeks) We noticed that my legs have less "spring" with this higher volume. So I will be backing down the non-throwing training for a bit.

I have noticed that the throws take a lot out of me. Maybe it is that they are more intense than I think they should be. Maybe it is throwing 2-3 hours out in the heat that is taxing. Maybe it is that I have an average of 60+ total throws on any given day.

Any way you slice it, that is a lot of work. I believe the speed and power output of throwing is what causes most of the fatigue. (everything else being a factor as well)

This has been an interesting learning experience because I am used to weight training being the only thing I have to worry about. Now I have this throwing as well.

Being a "weight trainer guy" for so long, it is easy to think that I can train in the gym as much as I always have and just add the throwing in on top of it. You know, because the throwing implements are so light and they must not be very taxing.:rolleyes:

Alas, that is not true. So I am having to learn more about how to spread weight room work out over longer periods of time. It is good to know.

Till Next Time.:D :cool:
 
hey man,,, check out the tunage on (hit the lil gray play arrow, and you can just listen withour registering)

hard hittin psycho beat man!! bam bam bam!
 
^^^^^^I am more of a guy myself. There is a hot of different stuff to listen to. It works out great. Got to listen now and click on what you like. :cool::beerchug:

I will get my Thursday training up now. We had the Open House on Saturday. A lot happened and I have to collect my thoughts before I post about that day.

1. D-Flex

2. Overhead Shot Heave

3. Stone Toe Board Throw - Popped out a 36' throw right away. Pretty good.

4. Stand Throw - 30-34 feet on this one. Good work day. After watching some video I have pinpointed a couple more glaring technique points to fix. That was good.

Lots of throws here.

5. Heavy Hammer - This took a minute to get rolling. Have not done it in a while. Hit a lot of high 60's and a bunch of 70' throws. Not bad. Especially considering how much I slow the hammer down before my release. More winders are in order.

Thoughts -

Bert and I discussed it. We need to get back to some more basics, more drilling. We were drilling a lot about 6 weeks ago, then started letting things slide. Of course there was not a problem initially. Then the basic feel for the throws starts to fall off. (for me anyhow) It started hitting me about 2 weeks ago. It appears that my loss of feel in the throws is directly related to my lack of drilling.

An easy fix. More drills. :D

I will get some info up on the "Day of Ridiculous Stuff" that was our Open House. So much impressive stuff happened that day. There were a lot of great athletes there.

Will write soon. :)
 
Saturday was Open House day. I am going to stick with what I did on that day for now. I am sure I will be posting some more cool stuff up over the next few weeks or so.

1. Set-Up Stuff

2. Yoke Walk all over the friggin' place

3. Pea-Stone Bag Lifting - a bunch of different stuff. Cleans, presses, all kinds of coolness.

4. Stone Poppers and Run - a couple of sets here. 5 of each. 230lb stone.

5. Deadlift - Josh and I had a bet. He was going to max, and I will do his max 12X. I was feeling pretty good about it since a couple of weeks ago he pulled a pretty tough 375lbs and did not get 427lbs off the ground. So I figured he would get 427 or so and I would be good to go.

Josh actually pulled 458lbs. :eek: SO I was going to have to bring it for the 12 dang reps.

At 8 reps I was getting pretty tired. But hey, who can't do 4 more reps. It was tough.

I feel like Josh and I bonded a little. :D

Thoughts -

The Open House was awesome. More cool stuff happened that I could have imagined. It turned out great. Everyone that came was great. A good time was had be all. :cool:
 
I love you and your bets! And the fact that you actually go through with them! :D Just shows how you are real and that you do what you say you are going to do, and if you should fail (not that it ever happens :p) you will just admit it and not make excuses! Way to go!
 
I love you and your bets! And the fact that you actually go through with them! Just shows how you are real and that you do what you say you are going to do, and if you should fail (not that it ever happens ) you will just admit it and not make excuses! Way to go!
Click to expand...

Thanks man. :beerchug: You know. A bet is a bet. It is one of those competition situations where you just have to figure out how to get something done.

Well....... I am not sure if it was the deadlifts, the yoke, the sandbag lifting, the stone lifting, or the keg throwing. But man, my right lower ribs are killing me. The throwing day was affected.

1. D-Flex

2. Pud Overhead Heave - Have not done these in a while so I used the 22lb Pud. It went well. I had a bunch of throws around 35 feet. which is the best I have done with that Pud.

3. Heavy Weight - OUCH. Every turn I took my ribs hut and took my breath away. So I decided on 2 warm-up throws and a 3 throw compy with myself. It went well. I had a 25 footer and 2 at 27 feet. My most consistent day ever. :D

4. Light Weight - about now it was getting hard to breath. I took 1 warm-up throw and had a 3 throw compy. Again things went very well. I hit one 49 foot throw, a 50 foot throw, and a 50 foot 6 inch throw. I was pretty happy with that.

Thoughts -

Yea, my ribs hurt. Bit I learned something. When my ribs hurt I can't tighten up as much. Because it hurts. That kept my throws longer and my radius better. That was good.

I threw by myself today. I think that is good sometimes as well. I did not think about cues or anything. Just the one basic thing I need to do to get better. Follow through. That was good as well.

OK. I just sneezed and about passed out from pain. I will be back later.
 
So now you know that if you’re ever in a competition all you need to do is give a friend a baseball bat and have him break a couple of your ribs and you’re sure to win, happy days
 
How the hell did your lower ribs get sore from lifting? Did you drop something on them? Or are just the muscles in that area sore?
Somebody probably kicked you in the ribs while you were looking the other way.
 
Maybe, but I don't think they run that low.. There are some muscles down there though, but I've never heard of anyone being sore down there like that..
 
Wow. That was a lot of short conversations.

I do not know what it is. Here is what I do know. With training comes aches and pains sometimes. It is unavoidable, no matter how well programs are set up.

Sleeping last night was interesting. I am much better today though. I will be back to training normal tomorrow. :D

How the hell did your lower ribs get sore from lifting?
Click to expand...

A wrong turn here, a funny movement there. I think it had something to do with the keg throw. I felt a bit when I did that.

It happens a lot. I know a guy who had one pop out during a big squat. I know another guy who fractured one during stone loading. Sometimes stuff just happens.

Did you drop something on them?
Click to expand...

Nope. :cool:

Or are just the muscles in that area sore?
Click to expand...

That is what it feels like.

Well maybe he has anterior pelvic tilt

that would be my first guess, yeah
Click to expand...

:rolleyes: Yes, the APT. The scapegoat of all unexplained pains and sorenesses. :rofl:
 
Well I'm glad that's settled! And we don't need any more people with Femoral Anterior Glide Syndrome running around here. NBS is one too many :D

The short conversations means your log is a popular soliciting spot. Like the parking lot of 7-11 :p
 
Well. The holiday bug has hit me. I'll not be training this weekend. Just XBOX, movies, BBQ and Books for me. Will log Mondays workout.

Happy 4th everyone. :D
 
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